Protein: Continuing the Myth & Ignoring Other Sources

I figured that by now, any reasonable vegan would know that the Myth about our needing to worry about where we get our protein is just, for the most part, a myth.

So here comes a blogger who's listing a "Top Ten Protein Sources" for vegans... claiming "power" and "resistence to disease" from said protein, and, while not mentioning what the recommended amount per day might be (which varies quite a bit from the more respected vegan nutritionists, to the WHO, to the overstated US Fed recommendations), proceeds to list these sources and their "protein" per serving amounts in grams (with no sense, again, of what the daily recommended total might be, and that it varies with age and gender):

• Tofu:  8 g
• Edamame:  4 g
• Soy milk/yogurt: 7 g
• Tempeh:  22 g
• Pea Soup:  8 g
• Whole Raw Nuts: 5 g
• Field Roast Vegan Sausage:  12 g
• Hummus:  2 tbl -- 1 g
• Spirulina Powder:  1 tsp -- 2 g
• Hemp Milk:  4 g

Now, I've no quibble with some of these being reasonable, although some are high in fat (as the blogger notes), but here's my ad hoc "TOP TEN" list, showing how narrow those recommendations are, and how that blogger's post stokes the myopic illusion that tofu, beans, and nuts focus are the only ways to meet your protein needs (stats source):

• 1 serving broccoli (cooked):  8 g (more than, or equal to EIGHT of that top ten )
• 1 baked potato:  7 g  (more than, or equal to SIX (almost eight) of that top ten)
• 1 cup brown rice:  5 g  (more than, or equal to FIVE of that top ten)
• 1 cup quinoa:  8 g  (more than, or equal to EIGHT of that top ten)
• 1 cup millet:  6 g   (more than, or equal to FIVE of that top ten)
• 1 cup chard (cooked):  3 g   (more than, or near FOUR of that top ten)
• 1 cup turnip greens and chopped turnips (cooked):  5 g  (more than, or equal to FIVE of that list)
• 1 cup kale (cooked):  2 g (beats the hummus and spirulina powder)
• 1 cup rye:  25 g (tops EVERYTHING on that top ten list)
• 1 cup of buckwheat:  23 g  (tops EVERYTHING on that top ten list)
• BONUS:  1 cup cornmeal:  9.9 g  (tops EIGHT of that top ten)
• EXTRA BONUS:  2 slices homemade whole wheat bread:  8 g
• EXTRA EXTRA BONUS:  1 serving whole wheat spaghetti:  7 g
  

And get this, what I've listed above, for the most part, have less fat, contain more useful nutrition (broccoli in particular), maybe fiber, higher quality, similar quantity of protein, and are generally cheaper.  What's not to like?

In any case, here's a link to an excellent article by Dr. McDougall about the topic of "protein," and here's a link to a "high" mainstream view of protein RDA.):

Finally, the the address of the post I'm discussing (said blogger won't let me link from here to there, for some inexplicable reason):

http://kblog.lunchboxbunch.com/2009/10/get-more-vegan-protein-power-up-top-ten.html

Bottom line:  sure, you get get protein from nuts, beans, seeds, algae.... but don't forget that you can also get it from a variety of vegetables and whole grains.  To suggest, omit, or imply otherwise, just promotes a mind-set and ignorance that the Meat/Dairy Food Corporations (and some bloggers) encourage to our nutritional detriment.

NOTE 8 hrs. later: comments were inadvertantly turned off (bad new TypePad interface).  They are back on.

Comments

[Chaz]

Thanks, Mark, for this list. Your blog continues to be one of my major sources for logical information regarding my vegan lifestyle.

[Appreciate your feedback! Best regards, Mark]

[vgpedlr]

I tried to comment on this before, but I got hit by the Typepad bug. I was bothered by the protein myth being perpetuated , so I went to the blog and commented, which you might find amusing. I commented again regarding her response, I don't know if she'll publish it, I might get blacklisted like you! But I just had to share that I didn't gain energy or performance benefits until I started avoiding foods on that list!

[I sometimes make a comment on one of her posts, but never go back to find out if it was allowed through, or what people had to say, if it did. I do that in general. Don't want to get involved in "comment flame wars."

'Sides... She can also edit them, and I'm still trying to understand why she won't let me link to her blog from my posts if she's so confident of her validity, veracity, and content. Seems should would want the traffic.

In any case, I noticed the same thing about increased vigor and stamina when I didn't worry so much about protein and, instead, focused on diversity at all levels of my diet.

...and I've gotten a lot of e-mail from people who didn't realize how many other non-tofu, seitan, bean, spirulina, etc., sources there are for protein.

Not that one should worry about it to begin with...

Thanks again for your feedback! Best regards, Mark]

[vgpedlr]

Good find, at least there was no mention of the "need" to "properly combine" foods for a "quality" protein, that drives me crazy! How about mentioning whole legumes? Black beans, lentils, anyone?

[Well, I agree... but this issue of "power" and "immunity", then the extremely limited and narrow list of types of protein sources just really put out the wrong message. Hadda respond.

Lentils, legumes... all wonderful. I was, though, surprised at the protein content of grains and some vegetables. Amazing how few people (and vegans) know of this.

Thanks for your feedback... Best regards, Mark]